Monthly Archives: January 2017

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Healthy habits, Longevity, Personal development, Weight loss

Exercise For Longevity

Welcome to Pillar 2! This week we introduce the second healthy habit of our program – exercise. If you participated in Habit 1, I’d like to congratulate you for completing this first vital habit.

Habits help you exercise for longevity

In case you’re just joining us, we are launching 6 healthy habits to help you get into the best shape of your life. One new habit every month, from January to June.

You can link back to the first habit here.

But you may be wondering…

“One habit per month? Why are we taking it so slow?”

Here’s why…

Habits can be difficult to develop, especially when life gets in the way. I want to make it as easy as possible for you to succeed. By giving you the gift of focus and time to reinforce each new habit.

For month 2 we will add exercise to your routine. It’s an essential part of your healthy lifestyle.

In addition to making you look and feel great, you will become stronger and leaner when you exercise for longevity.

I’d also like you to consider the additional benefits. Exercise will…

  • burn fat and build muscle.
  • reduce stress and improve your mood.
  • improve your heart and cardiovascular functions.
  • increase blood flow to your brain and improve cognition.
  • prevent heart attacks, stroke and high blood pressure.
  • strengthen bones and improve balance as you age.
  • prevent or reverse nasty diseases like type 2 diabetes.
  • improve your focus, creativity, and productivity.
  • get you into fantastic shape, if done right.
  • help you lose or maintain weight.
  • reduce anxiety and depression.

And the benefits of exercise don’t stop here.

The two primary forms of exercise that we will cover include strength and cardio training. This week’s focus will be on the strength part. Strength-training (aka resistance training or weight lifting) becomes even more important as we age.

It’s been proven that our muscles, bones, circulatory and respiratory systems all benefit from strength-training. But despite this fact, not enough people include it in their weekly exercise routine.

Reasons vary but include limited knowledge of what to do, a lack of discipline, and a concern about becoming too bulked up with big muscles. Like this guy…

Why does Arnold exercise for longevity

Ok, so I have to ask. Was this your first thought when I mentioned strength-training? Were you afraid you would bulk up like Arnold?

Be honest…

Take a deep breath. Relax. And don’t worry. You will never look like this. Even if you spent 3 hours a day in the gym, 6 days a week.

So let’s eliminate that concern right up front. Unless it’s your goal and you consume large amounts of performance enhancing drugs.

Otherwise, you don’t have to worry. Go train hard with confidence.

If you’re new to exercise, body weight exercises like the ones covered in the Accelerate Your Weight-Loss post can become your initial workout for the first month or two as you acclimate your body to exercise, based on your fitness level.

It’s best to take it slow in the beginning.

You will also need to change the order of these 6 exercises to suit your muscle groups better.

For example, start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then go for at least 3 sets.

During the first month, you should not be concerned with intensity, or results. Instead, shift your focus to learning the exercises and practicing good form.

After you graduate to weights, you can perform one set of this “accelerate your weight-loss” routine as your pre-workout warmup.

Exercise for longevityAfter the first month or two, your strength-training routine will continue to target the major muscle groups including your legs, chest, back, shoulders, arms, and core.

I strongly suggest that you hire a certified personal trainer (CPT) at your local gym. Especially if strength-training is new to you.

CPT’s possess the skills to help people with different physical abilities and fitness levels by customizing the right exercises that enable you to achieve maximum results.

In addition, the one-on-one interaction ensures that you’re learning the proper technique and doing the exercises in good form. Even if it’s only for a few sessions.

Tom Venuto, former bodybuilder and best-selling author suggests using dumbbells when you’re just starting out. Dumbbells are easy to handle and you can use them in the gym or at home.

Dumbbells encourage equal development on each side of your body, and they’re safer. Especially if you’re training alone. I personally include them in my strength-training sessions.

Burn the fat feed the muscle teaches you to exercise for longevity

By the way, I highly recommend his book Burn The Fat Feed The Muscle if you want to get in shape, the natural way through exercise and good nutrition.

Not only is Tom an expert in his field, he offers great insight and devotes a section to specific exercises in his 28-day plan. You’ll learn about the 10 biggest weight training myths, and how weight training helps you get leaner.

So let’s recap.

  • This month’s healthy habit is exercise.
  • This week’s homework involves starting a strength-training plan.
  • If you are new to exercise, spend the first month or two getting your body acclimated by doing body-weight exercises. Click here for suggestions.
  • After your first month or two of body-weight exercises, it’s time to start strength-training with weights. Preferably with dumbbells, 2 to 3 days per week.
  • Refer to Tom Venuto’s 28-day plan (TNB-28) in Burn The Fat Feed The Muscle.
  • You should hire a certified personal trainer (CPT) to match your physical abilities and fitness level with the right exercises.
  • And there’s no need to be intimidated by big muscles or physically fit people. You have your own goals and abilities. Focus on what you want! And work towards achieving it.

Disclaimer: Whenever starting a new exercise plan or nutrition program, you should always consult a doctor.

And finally, here’s a brief list of resources to help you exercise for longevity:

In the meantime, keep reinforcing your water habit by drinking more water as you begin to exercise for longevity.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Active lifestyle, Goals, Health & wellness, Healthy habits, Personal development, Weight loss

Stop Being So Sweet

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I hope you’re still thirsty for more information, and water.

Still thirsty for more water

In this final segment of our first healthy habit, we’ll look at the impact that “sweetness” is having on your weight-loss initiative, and overall health & wellness.

From processed table sugar to artificial sweeteners.

stop being so sweet

The point is not to pick on anyone with a sweet tooth or sugar addiction. But last week’s concept of adding a little flavor to your water so you can drink more inspired this post.

I’d also like to look at the “sugar-free” craze that’s been promoted and popularized for too many years. And the side effects of relying on anything sugar-free as a crutch in your nutrition plan.

Sugar-free beverages and processed food crap is SABOTAGING your weight-loss efforts.

This has created a serious problem that’s not limited to the diet soft drink you have with lunch. But also includes those colorful little packets like Splenda, Equal, NutraSweet, and Sweet ‘N Low (to name a few), that you add to other things you consume throughout the day.

But before we go any further, let’s start by understanding a little more about sugar, which is also referred to as “added” sugar.

The American Heart Association sets daily intake guidelines by the teaspoon and total calories.

They allow up to 6 teaspoons per day for women, or about 90 calories. And up to 9 teaspoons for men, or about 135 calories.

But you shouldn’t go for the max here. Less than the recommended amount or none is better. Here’s why…

Say not to sugar

Consider this, a teaspoon or an equivalent sugar packet contains 4 grams and about 15 calories.

I know it doesn’t seem like much. But those 15 calories are truly “empty” calories with ZERO nutritional value.

And they add up quickly.

I want you to think about what this means when the nutrition label on that 20-ounce bottle of Pepsi you reach for indicates zero fat.

But if you read further, you’ll see 69 grams of sugar and 250 calories. This equates to 17 packets of sugar!

Are you freakin’ kidding me?

According to the American Heart Association, the average American consumes about 21 teaspoons per day from added sugars. Equivalent to about 330 calories.

That’s more than triple the recommended daily limit for women, and more than double the recommended for men.

And although naturally occurring sugars such as those found in fruit and some dairy products contribute to your overall sugar intake, according to dietary experts, they don’t qualify as “added” sugars.

But this doesn’t mean you should go overboard. A few servings every day is sufficient.

There are hidden dangers with added sugar. The most common is white table sugar. But added sugars also include, brown sugar, honey, high-fructose corn syrup, agave nectar, and dextrose.

The list goes on. And keep in mind that sugar is not only limited to desserts, candy or soda. It sneaks into some “not-so-obvious” places. Like cereals, salad dressings, so-called “healthy” sports bars and drinks, low-fat yogurt, and most cold cuts, just to name a few.

So it’s important to read your nutrition labels carefully. Or just stick to whole foods whenever possible.

Remember the vitaminwater example from last week? What you see is NOT always what you get. vitaminwater is marketed as healthy, but contains 8 packets of sugar in a 20-ounce bottle.

It’s supposed to be water! So why does it need 32 grams of sugar added to it?

I won’t even waste the time to find out if it contains any legitimate vitamins as the name claims. That’s doubtful and it doesn’t matter. You can’t even use in your car’s radiator or battery.

Okay, I’m done ranting for now.

Let’s move on to artificial sweeteners, also known as low-calorie sweeteners or sugar substitutes.

It’s obvious that artificial sweeteners are intended to add sweetness without the calories.

At first glance, these sugar substitutes appear to be a good thing. You’re not consuming all of that unhealthy sugar. And they’re supposed to help you lose weight by eliminating the extra calories.

Sounds harmless, right?

Well think again…

Although they provide taste to your food and beverages similar to table sugar, they are sometimes referred to as “intense” sweeteners because they are hundreds to thousands of times sweeter. And therein lies one of the problems.

Because artificial sweeteners are so “potent”, some studies have shown that you actually train your body to crave more sugar.

And with beverages like diet soda, you could be priming your brain to want to eat more because you’re not getting the same fullness of the sugar-sweetened version.

Fat cells act like sponges, looking to absorb more fat.

One study showed that diet soda drinkers had a 70% increase in waste circumference as compared to non-diet soda drinkers. Other studies have shown associations between artificially sweetened drinks and obesity.

Here’s a very common example: “I’ll have the bacon cheeseburger with fries please. Oh, and a large diet Coke, ‘cause I’m watching my calories.”

Sound familiar? Perhaps you’ve heard someone else order this before?

So let’s cut to the chase.

Added sugar has NO nutritional value. Our bodies don’t need it.

There’s plenty of data, both in favor of, and against the use of artificial sweeteners.

Want my suggestion?

Make a commitment to STOP using sugar altogether, as soon as possible. Real or artificial, it’s not helping you.

I realize that it may not be easy to quit cold turkey. And that you’re going to have to sacrifice a little. But your health is well worth the sacrifice, and you’ll be much better off not being so sweet.

Here are a few articles that may help you kick the habit:

Next week we introduce our 2nd pillar. I’ll give you a sneak preview – it’s about exercise.

But don’t sweat it just yet. We’re going to start slow.

If you haven’t exercised in a while, talk to your doctor first. Then you will have the opportunity to ease into this 2nd essential habit. And if you’re currently exercising, there’s plenty here for you too.

In the meantime, keep reinforcing your water habit by drinking more water.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Goals, Health & wellness, Healthy habits, Nutrition, Personal development, Weight loss

What, You Don’t Like Water?

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Are you drinking your recommended amount of water?

drink more water

EVERY day???

I am. I hope you are too. Remember to focus on one day at a time.

As we’ve discovered so far, water is essential to our health & wellness in so many ways. This week we will look at ways to incorporate water into our daily routine.

If you know me, you know that I have at least 1 or 2 bottles of water with me at all times. And a few in the car as backup. It’s one of the reasons that I am able to reach my daily water goal.

You can’t drink it if you don’t have it. And if it’s not in your face, it’s easy to get caught up with whatever you’re doing and forget to drink. So make it easier on yourself by keeping it with you.

My favorite brand is SmartWater because I like the taste. You may be thinking, “It’s just water. Doesn’t all water taste the same?”.

Actually no, it doesn’t.

But it’s a good thing that I also like the taste of my filtered tap water at home. Because I drink so much water, I refill quite a bit. Which helps to reduce the amount of trips to Costco, and recycling.

So taste is obviously affected when I refill, which leads to the main reason I like Smart Water. It’s the shape of the bottle.

smartwater

The 1 liter bottle is slim, which makes it easy to carry and easy to track. And it fits nicely in the cup holder in my car.

I’ve also learned to drink it when it’s warm. Not hot, just room temperature. This makes it a lot easier on you.

Think about it. If you can only drink it when it’s ice cold, then you are making it tougher on yourself to keep it with you.

So give it a shot and get used to drinking it at room temperature at times. Like when you’re on the go and can’t keep it refrigerated.

I’ve met some people that simply don’t like water. It’s hard to understand, but I get it. So what can you do if this describes you?

Plenty…

But it may take some extra effort to prepare something that appeals a little more to your taste buds.

Try a squeeze of lemon, lime or orange in your water

Try a squeeze of lemon, lime or orange. Or add some cucumber or fresh mint. How about fresh berries?

Some people prefer to add some fizz by carbonating their water. So if natural water tastes too bland or you’re looking for some variety, the carbon dioxide gas will make it bubbly and tangy.

Think seltzer water; not club soda. Soda water (aka club soda) contains unnecessary sodium.

I was unable to confirm the accurateness, but I’ve read multiple sources that claim you can count 50% of the volume from coffee and tea as long as you don’t add milk and sugar.

If it helps in the beginning, then count it. But I would focus on drinking your recommended amount of water, and enjoy the coffee or tea for other reasons. And count it as a bonus.

The bottom line is this.

You need to drink a lot of water every day. And whatever helps you drink more of it, then I say go for it. If you need a little help with flavoring or bubbles, that’s fine. Drink up. Just be aware of added sugars, sodium or caffeine.

Beware of sports drinks

And beware of sports drinks. They’re marketed as healthy, but in many cases, they’re not. Our bodies need water; not Propel, Vitamin Water or other sports beverages that are full of sugar.

And unless you’re an elite athlete that needs to be concerned with fluid loss due to extreme training, you don’t have to worry about drinking Gatorade to replenish your electrolyte levels.

FYI, vitaminwater (owned by Coca Cola) contains 32 grams of added sugar in a 20-ounce bottle.

32 grams of added sugar – that’s insane!

I’m not suggesting this, but even a Snapple Iced Tea contains less added sugar. And vitaminwater is marketed as “healthy” – wth?

So the lesson here is: What you see is NOT always what you get.

Don’t judge a book by its cover… Or take what you see, hear and read at face value. Look closely and question everything. Including nutrition labels on food and beverages.

Want some help keeping track of your water intake?

There are plenty of smartphone apps.

Or, you can go analog and download a copy of Darren Hardy’s “Weekly Rhythm Register”.

Go to http://thecompoundeffect.com/downloads/english-weekly_rhythm_register.pdf and download it for free.

As we add new habits, you will find this to be a valuable tool for “tracking” your new healthy habits.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Goals, Health & wellness, Healthy habits, Personal development, Weight loss

Why Is Water So Important?

Last week I introduced a new 6-month program. It’s designed to help you take control of your weight-loss initiative by making more informed choices and building better habits.

So you can get into the best shape of your life. And maintain your new healthy lifestyle for as long as you live!

For the next 6 months, I am going to teach you 6 core fundamentals that will have a tremendous impact and long-term benefit on your overall health and longevity.

Every month, we will focus on one new habit for the entire month.

As you consciously weave each new habit into your day, you will begin to integrate the new habit with each “learned habit” that you’ve developed up to that point.

This approach builds a sustainable set of disciplines. And since they’ve become part of YOUR daily routine, they will feel simple and natural. Why? Because they are…

Congratulations! You have created your own healthy lifestyle.

You will never worry about being overweight or out of shape again.

The first habit is WATER. And you should be drinking A LOT of it.

Ladies, that’s at least 2 to 3 liters. And guys, at least 3 to 4 liters.

Yes, every day. 7 days a week.

Let’s face it, succeeding at most things really boils down to a few key things. And it’s the same for getting in shape and losing weight.

It’s not one thing, like a magic pill or supplement. And it’s not 30 things with outrageous claims. This should be a RED flag.

We’re talking about fundamentals – things you already know about. And habits – doing a few things more consistently; even when you don’t want to.

So you can maximize your results and achieve big goals.

In my opinion, it’s a simple change in some of the choices we make.

This is not a restrictive diet or rigid exercise program. But you may need to “unlearn” some of the innocent yet destructive habits you’ve managed to develop over the years. And then “learn” some new ones that will evolve over time into your new healthy habits.

What’s the central theme to this program?

Building healthy, sustainable habits that get results!

Here’s what I intend to help you with:

  1. Making more informed choices.
  2. To build better habits.
  3. And develop into healthy disciplines.
  4. That simplify your health & wellness initiative.
  5. So you can succeed at achieving your goal with routines that keep you focused, committed, engaged and motivated.
  6. Routines, habits and disciplines that are sustainable. Even enjoyable. And promote a healthy lifestyle…

How? By helping you reinforce the 6 core fundamentals, one at a time. Finding effective ways to practice them every day. Until they become habits. Part of your daily routine. Something you seek out with enthusiasm because the transformation and results become so motivating.

Essentially, you are learning to leverage the “compound effect“ to YOUR benefit. (By the way, The Compound Effect is a must read if you haven’t yet, and a re-read if it’s been a while. I highly recommend it!)

For many, this health & wellness goal involves losing weight and getting into shape. Stick with this first habit and make it part of your routine every day. Drink “water” even when you’re not thirsty. Keep it with you at all (or most) times.

It’s an easy task, but it takes work and you’ll need to remain vigilant. I want this new routine to remain “sticky” and interesting. Unlike other programs you may have tried in the past. So it doesn’t fade into oblivion, or cause you to lose interest next month.

This week I’d like to review the benefits of water and how it helps our bodies. Take a look at the chart below. It illustrates the percentage of water that your body is comprised of. As you can see, it’s based on body fat percentage.

I found it interesting to learn that the percentages are inversely proportional. A lower body fat percentage results in a higher percentage of water in your body. And vise versa.

So this means as you get leaner and lose fat, you need to consume more water. Your body will typically compensate for this. But you can ensure it happens by staying hydrated throughout the day. Hence, the first habit – drink a lot of water… Link back to last week here.

Water is very important as it hydrates our organs and aids in removing waste and toxins from our system. Muscle contains about 75% water while body fat only contains about 10% water.

Check out this graphic.

Water retention becomes a common topic when you’re trying to lose weight. You should never stop drinking water to lose weight. Excessive water retention is normally the result of a poor diet and lack of adequate exercise. Dehydration is another cause of water retention. And salt has been known to contribute to dehydration.

You may want to re-read the last paragraph.

Here’s my suggestion.

Take everything you’ve learned about getting in shape and losing weight, and hit the DELETE button. Then stay with me for 6 months and integrate these new habits into your life.

I’m asking you to have a little Blind Faith in me.

What do you have to lose? Not much except for the weight. And maybe some bad habits.

And then think about all that you have to gain…

As we wrap up this week, you may be thinking, “But I have a lot of weight to lose, and I want to do it quickly. This program is going to take too long. Isn’t there a faster way to get this done?”

If that’s how you’re thinking, then you are in the wrong place. Bookmark this site and come back when you’re ready to do it the right way, after that quick fix attempt fails you again.

This week we learned a little more about water. Why it’s important to your body and your good health. Next week we’ll look at ways to make it part of your day. Until then…

KEEP DRINKING MORE WATER!!!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Goals, Health & wellness, Healthy habits, Longevity, Weight loss

Simplify To Succeed

This blog is about healthy habits that get results!

healthy habits that get resultsI’m here to help you learn how to make more informed choices. Choices that build better habits. Sustainable habits that develop into healthy disciplines that get results.

MASSIVE RESULTS!

I realize that’s a mouthful.

And it may sound complicated, or perhaps even intimidating.

Especially if you’ve tried and failed at getting into better shape in the past. Or have lost weight, only to gain it back again (and then some).

So you’re here because you want to take control of your health & wellness. That’s great!

My goal is to simplify the process to help you succeed at winning this battle. And when you do, you will have the knowledge and ability to maintain great health for as long as you live.

No more stressing about weight gain and bigger sizes. Instead, your focus will shift to pride in your accomplishment, and celebration of your new healthy & fit lifestyle.

Congratulations!

You will have conquered the battle of the bulge, forever…

According to PR Web, the “US weight-loss market” generates over $60 billion a year in revenue.

Over $60 billion a year? WHAT???

This would lead you to believe that a lot of people are being helped. And slimming down from this massive amount that’s being spent.

So then why are two-thirds of Americans over-weight or obese?

Doesn’t anyone else find it ironic that the majority of marketing messages and advertising campaigns are focused on fast food and diet plans? And prescriptions to fix all of your ailments.

quick fix supplements do not promote healthy habits

Quick fix at its finest!

But your need to look past the marketing hype, and not believe most of what you’re being fed. And instead, pay attention to the abysmal weight-loss results. And long list of “pharma” side effects.

So that you’re never “deceived” again.

Think about it… With all that’s being spent every year, why is this staggering statistic of over-weight Americans is still holding steady?

Here’s the short answer. There is too much information about diets and weight loss. It’s so confusing. Everywhere you turn, someone is trying to sell you their “all new” diet plan, that’s guaranteed to work.

So who do you believe?

Well first, I wouldn’t buy into any of these quick-fix weight-loss diet scams. You don’t need them!

So then what do you do?

You simplify. And fix it yourself. By getting back to basics.

simplify to succeed for healthy habits that get resultsHere’s my advice: There are only a few things you need to do to improve your health and lose weight. These “few things” are all natural. There’s nothing new, and there’s nothing to buy.

You just need to understand what they are and stay consistent with them. Then ignore everything else and give yourself a little time.

The goal is to develop a few new habits that you can enjoy and integrate into your lifestyle.

No pills, special diets, or restrictive programs.

Just a strong desire, that’s backed by effort and commitment.

Simple, right? Yep!

Welcome to The 6 Pillars To Better Health & Vitality.

Welcome to The 6 Pillars To Better Health & Vitality for healthy habits

For the next 6 months, you will learn one new habit every month.

This equates to 6 new habits if you’re doing the math.

That’s doable, right?

Six sustainable healthy habits that get results, and last for a lifetime!

One new habit you can practice every day for the entire month. This approach will give you a laser focus on the basics, and contribute to your overall long-term success (and healthy lifestyle).

I want to make this as easy as possible for you to follow. But therein lies the big challenge. Because as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So what’s the first habit?

The first habit is WATER. As in drinking more of it.

I want you to focus solely on drinking more water.

Yea, that’s it. At least 2 to 3 liters per day for the ladies. And at least 3 to 4 liters per day for the gents.

Sounds easy, right? Well it’s not, unless you intentionally focus on it and make it a priority.

Remember, that’s all you need to focus on (aside from your family, work, life, etc.).

I know what you’re probably thinking..

“That’s it? I thought we were going to lose weight. How’s this gonna help?”

It’s going to help way more than you realize at the moment.

We will develop 6 new habits that you will build on every month. Healthy habits that get results!

Are you with me on this? Think you can do it? Great, I know you can!

Let’s review: For the first 4 weeks, your entire focus is to drink the recommended amount of water, every day. Pure water. Not sugar-flavored or artificially sweetened. Just pure water.

drinking more water for healthy habits

To make this happen, you must keep it with you at all or most times. And learn to drink it even when you’re not thirsty.

The phrase out of sight, out of mind sums it up best. So don’t do that.

In addition to the positive benefits of drinking water and developing a new healthy habit, you will gain the satisfaction and momentum of accomplishing a new daily goal. Sweet…

And this new habit will help you stop drinking things like soda or sweet teas that are sabotaging your new healthy lifestyle.

Bottoms up!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.